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Squat Power : Part Vi
By John Davies
Feb 22, 2007
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 As we enter into the sixth of the Squat-Power series, it is prudent to take a step back and review not only what we have explicitly covered but additionally go over some extremely key areas of concern. In review of the first five parts of this series in conjunction with a number of articles I have additionally presented exclusively at ProSource it should be abundantly clear that the resistance work within
Renegade Training re-affirms our Concepts of TrainingTM in that "
movements and not musculature" are trained, postural alignment is a focal point and perfected upon while efficiencies of movement are continuously reinforced. With this in-mind, dynamic range of motion is developed along with a powerful and stable "core" such that the lower body is able to work at optimal levels of strength with movement becoming both fluid and powerful.
Resistance movements are chosen as total body movements based upon the
classic Olympic lifts (and their hybrids) to promote body harmony using training loads that'll be lifted with maximal muscle velocity. The point should be clear that these lifts, which are naturally very leg and hip dominant, establish a unique training precedent in that
upper body development is in fact created through the unique route of a super compensatory effect of lower body dominance that is the hallmark of great athletes. That of course is a ridiculously short summary of a extremely large topic but even that is a pale idea in the creation of a winning athlete and presents it as a somewhat sterile, easily programmed event. Of course nothing is farther from the truth and through my many successes in a variety of sports, whether it be on the gridiron, the pitch or the diamond - athletes need to first and foremost learn how to overcome adversity, to possess unwavering drive and dedication to excel and ultimately the humility to learn from defeat and vow always to get up from "the canvas". It is what no scientific study can appreciate, the will and desire to never be vanquished, to never surrender. That is the secret elixir to Renegade Training.
It requires compliance. Not only to follow the prescribed programs but equally to dedicate yourself to the appropriate rest and regeneration techniques, a solid diet and proper supplementation. These final two points need to be heavily stressed as more and more I see a general disdain or disregard for diet and proper supplementation. And it comes to some simple points - I can show you the path to develop into a great athlete but if you don't do your part your goals will sadly be unmet. Therefore it is worthwhile to stress these points on diet and supplementation:
Diet:
- Eat healthy balanced meals with meat, vegetable and fruit sources with proportions of each roughly the size of your palm and make use of natural marinades that include olive oil as an example. Don't debate the endless idea of the perfect ratios - simply have balance from the spectrum of natural whole foods and the decision is simple and effective.
- Learn to eat to push away from the table and don't indulge in uncontrolled gluttony and sloth-like tendencies our culture seems to embrace with pride. Remember the old adage to leave a bit on the plate'¦
- Vegetables are a lifeblood for living; insist upon 10-15 a day as a minimum and where possible choose from organic sources! Recall the notion of perimeter "gathering" - enter your food store, primarily stay on the perimeter and never enter the stores interior.
Never consume man-made items,
not once, not ever. Possibly one of the most important food groups that I need to stress is cruciferous vegetables as they are known to radically reduce the incidence of many types of cancer and other health issues.
- Water consumption; as a very broad generalization most athletes consume far less water then they need. Radically increase this till it is in the 1-1 1/2 gallons per day on a consistent basis
Supplementation:
- In addition to a well balanced diet a high quality protein supplement such as
NytroWhey Extreme is always a necessary staple.
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"Omega-1250": Omega's are essential for fat metabolism, muscular recovery and many immunity building traits.
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"Phosphatidytalserine": is a powerhouse nutrient as it significantly improves muscular recovery, known to improve cognitive processes and even assist in the reduction of stress. This is an absolute must-have supplement.
-
"Acetyl-l-carnitine": is known to improve fat metabolism and assist in recovery from strenuous exercise. There has been enormous research on it as a neurotransmitter as well as in treatment with Parkinson's disease and Alzheimers disease:
-
"Alpha-lipoic-acid": is an incredibly powerful anti-oxidant that helps speed muscular recovery, decrease fat storage as well as treatment for age related issues
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BCAA's; I've been using the building blocks of muscular growth, Leucine, Isoleucine and Valine for nearly twenty years now and finally, after all this time, it seems like the band wagon for branched-chain amino acids is building. Amazing how that happens but typical consumption of BCAA's on non-training days is recommended is .075 grams per bodyweight spread evenly between meals in 5 grams servings, while on training days the dosage is roughly twice that amount, with additional servings before and after training and prior to bed.
With this little reminder behind us it is time to move onto
Squat Power, part six. In this session, we'll continue to expand your training development and bring you into a classic training session that involves a wide selection of pushing, pressing and squat demands that would typically be done mid week with roughly 48 hours between weight training sessions. This in-fact is the first piece of our broad training template as the first five parts were a preparatory teaching and assimilation to movements that will be used. We will be making use of standard template of three focus lifts performed for 4 sets each of 6 repetitions with a loading that varies between 40-65% of maximal effort and 35-45 seconds rest between each set. It must be stated emphatically that this load isn't to be lifted "light" but with intense mind-numbing speed and correct posture at all times.
Focus lifts
1. Split Jerk; the Split jerk is one of the most important lifts in developing a powerful vertical jump and considered one of the six "focus" lifts within Renegade TrainingTM. While it is a total body movement that develops the shoulders, back, the trunk and powerful legs, it is rarely performed in commercial gyms today. Though it is often maligned as a complicated lift, when learned right the first time it isn't that difficult. It can and should be used. Amongst the myriad of keys to watch in this exercise, I wish to stress is to use a correct training load to ensure that proper posture is maintained and movement is generated correctly. The key, if you want to call it such, may just be to stay light enough that posture is maintained. In performing the Split Jerk, start with good upright posture. The chest is "proud" and the weight is lifted with an explosive movement generated from powerful leg drive. I prefer to perform it with the bar resting behind my head on my shoulders as I begin the lift as this is typically easier to learn. Initiate the movement by first performing the counter-movement of dipping down slightly then driving vigorously upward with the legs, simultaneously extending your arms overhead and split your legs in a lunge position with both feet pointing straight ahead. Straighten the lead leg, then drive forward to square the feet up and complete the lift.
Perform 4 sets of 6 reps (3 per leg) at 40-65% of 1 rep maximum effort with rests of 35-45 seconds between sets. For additional benefit on lower body development and power, wear a loaded XvestTM when performing the lift.
2. Hi-Box Step Up; this movement is one of the best exercises you'll ever find for leg development. In fact it is so difficult that in most photos you'll see being used they are being performed incorrectly with an obvious push off the incorrect leg and poor torso angle. For greater glute development the box is set up so that with your lead leg planted on the top of the box and your base foot is off its heels, the lead thigh is parallel to the ground. For greater quadriceps emphasis box height should be lowered. Again as I noted, rarely is this exercise performed without cheating and to avoid jerking upwards by using the base foot, squeeze the toes of the plant leg and drive upwards by pushing the plant foot "through" the box.
Perform 4 sets of 6 reps (3 per leg) at 40-65% of 1 rep maximum effort with rests of 35-45 seconds between sets
3. Bench Press; while the Bench Press has evolved into quite possibly the most common lift in most training environments it is one that also consistently done incorrectly and often dangerously. While lying flat on your back on a weight bench, your feet flat and firmly planted the floor, tucked underneath you such as you feel tight if not loaded and ready to "drive" off through the Bench Press. To begin the movement, firmly grasp the bar and intensely pinch your rear delts. Your grip width should vary from shoulder width to one in which the elbow-to-wrist joint is 90 degrees to the bar at the bottom of the lift. Disengage the bar from the rack with the help of a training partner/spotter and "pull it down" with your lats under control to your chest at nipple level. It is extremely important to use a spotter as it is near impossible to maintain your correct lifting position by bringing the weight out of the racks yourself. As you perform the lift keep your elbows in tight and at no time allow the bar to bounce off your chest. As the bar touches your chest, drive it upward, pushing the bar off in an explosive manner. In the proper set up you will feel like you are pushing the bar away from you as you drive your back into the bench. Perform 4 sets of 6 reps at 40-65% of 1 rep maximum effort with rests of 35-45 seconds between sets Bench Press is not just an upper body exercise. When done properly, you activate leg drive, core stabilization, back, chest, shoulders and triceps.
Coach Jim Massaro, Masters level Renegade Coach 1. "Diamonds, the return to honor and glory" Renegade Style Productions
Supplemental lifts; each of these movements are performed with 3 sets each of varying rep range for a total of 12 sets of supplemental exercises. Rest interval is a strict 45 seconds between each set.
1. Olympic Good Morning; along with the Good Morning / Squat this is my favorite form of Good Mornings but equally rarely taught in written form because of the relative difficulty to describe. Additionally this is a mind-numbing explosive lift and photos do not do it justice. However that being said, with the bar on your back and push buttocks back till a neutral back position and then
violently thrust the hips up and forward, coming off your toes and you drive up to the ceiling with power. Repeat for sets of 3 at approximately 90% of maximum effort.
2. Bulgarian Squat; remember to pay very great attention to detail as set-up is crucial in this movement to get the desired effect. In a wide split lunge and place top of back foot on box (roughly 12 - 18 in height). Shin of lead leg should be perpendicular to ground when in deep Squat position thus emphasizing glute and hams. Squat down till rear knee is near contact to ground and repeat for sets of 3 per leg at approximately 90% of max effort.
3. Cuban Press; I find the best medium to perform the Cuban Press is with the Iron Woody bands. They offer a perfect resistance as well, can be adapted for any strength level as well as being transportable. Holding bands in front, pinch rear delts tight, lift elbows up high till shoulder to elbow joint is parallel to ground. From that position lift weight / band up such that elbow to wrist is perpendicular. Perform 3 sets of 12 reps at 70-75% with 45 seconds rest.
4. Internal External Rotation; Once again using the Iron Woody Fitness band for the Internal External rotation. Seated in a wide straddle position, with bands wrapped around feet, pull elbows back and rotate elbow to hand joint such that it is perpendicular to the ground. Perform 3 sets of 12 reps at 70-75% with 45 seconds rest. At the conclusion of this session we will make use of the classic postural holds found in
Squat Power part 4. Follow this training day along with the balance of the Squat Power series and watch you results quickly add up as we move along the entire Squat - Power series. And wait till you see what we have in store for you next! Missed Part I of this series?
Read it here. Missed Part II of this series?
Read it here. Missed Part III of this series?
Read it here. Missed Part IV of this series?
Read it here. Missed Part V of this series?
Read it here.
Editors Note Training Renegade Style is the most demanding style of training available but it produces a common theme -- champions. Champions who stand above the rest and are ready to take on all challengers. Are you ready for greatness or do you just want to be a part of the pack? Find out about the ultra-secret, yet simple diet and supplement plan that Renegade athletes make use of at http://www.prosource.net/content/articles/simplicity-part-1.aspx
John Davies, Founder Renegade Training Chat Live with Coach Davies in the
Renegade Training forums!
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